How to Choose Vitamin Rich Yellow Vegetables

Squash

Choosing vegetables and fruits rich in vitamins and nutrition-boosting phytochemicals is important to maintaining a healthy diet. You probably know about phytochemicals already. They are the compounds in fruits and vegetables that help prevent cancer, decrease inflammation and improve immune response. You may have heard about the anti-oxidant properties of some of these nutrients as well; antioxidants contribute to preventing cancer and moderating the effects of aging. Fruits and veggies that are rich in phytochemicals are often called "Super Foods." Here you'll learn why yellow vegetables like squash, yellow carrots, mango, lemons and bananas are so good for you and how to select and store them for optimal nutrition.

Instructions

1. Know your yellow vegetables and fruits. Ones you will commonly find in your supermarket are squash, yellow bell pepper, Yukon gold potatoes, sweet potatoes, pumpkin and corn. Starfruit (carambola), papaya, persimmons and mango are good yellow fruits. Choose unbruised fresh vegetables from the supermarket or try and locate a farmer's market nearby for the ultimate in freshness.

2. 

   Eat and prepare them the right way; don't overcook your veggies. In many cases, overcooking leads to nutrient loss, so choose to steam as steaming preserves the nutrients better than boiling. Corn, squash, potatoes, pumpkin and sweet potatoes are all great for steaming. Try carrots and bell peppers raw for the most nutritional value.

3. Store the produce for lasting power and nutrients. Don't leave vegetables and fruits in the fridge if you don't have to. The longer a piece of fruit or a fresh vegetable is refrigerated, the more nutrients are lost. Surprisingly, one great way to lengthen the life of produce is to leave it inside a microwave. The same microwaves that cook food remain in the microwave to help slow down the ripening/rotting process. If you see a piece of produce--like a brown-freckled banana--start to go south, you can even zap it for 20 seconds and extend its shelf life for 2 or 3 days.